SKILL
12M TO BUILD TO HIGH BOX JUMP
WORKOUT
AMRAP 20
20 BURPEES
20 AIR SQUATS
20 BOX JUMP OVERS
20 AIR SQUATS
20 TOES TO BAR
STRENGTH
HEAVING SNATCH BALANCE
10M TO ESTABLISH HEAVY SINGLE
CONDITIONING
4 ROUNDS FOR TIME
20 WALL BALLS #20/14
10 DEVILS PRESS #50X2/35X2
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STRENGTH
EVERY :90 X 8 SETS
2 PUSH JERK + 1 SPLIT JERK
CONDITIONING
10 ROUNDS OF
25 DOUBLE UNDERS
10 PUSH UPS
SKILL
REVIEW KIPPING PULL UP
CONDITIONING
PART 1
RX - 5 SETS OF MAX EFFORT ATTEMPT KIPPING PULL UPS
REST 1:30 AFTER EACH SET
SC - 5 SETS OF 5 JUMPING PULL UPS WITH A NEGATIVE DESCENT
STRENGTH
12M TO COMPLETE
5 SETS OF
2 FRONT SQUATS, FROM THE FLOOR
POWER CLEAN OR SQUAT CLEAN TO GET BAR OFF FLOOR,
THEN PERFORM YOUR SQUATS
CONDITIONING
EMOM 20
STRENGTH
SINGLE ARM TEMPO STRICT PRESS
31X1
5 SETS OF 8, EACH ARM
SS: 20 ALT JUMPING LUNGES
CONDITIONING
6 ROUNDS FOR TOTAL TIME
100FT SLED PUSH
200M RUN
REST 1:00
CONDITIONING WITH PARTNER
4 ROUNDS FOR TIME*
20 HANG SQUAT SNATCHES #105/75
20 TOES TO BAR
40 BURPEES OVER BAR
*SPLIT WORK
WORKOUT FOR TIME;
21-15 9 DEADLIFTS
STRICT PULL UPS #225/155
STRENGTH 5 SETS OF 5
SINGLE LEG KB RDL, EACH LEG
10 BENCH OVER KB ROWS, EACH ARM
STRENGTH
EMOM
10 EVEN- 10 REV FLYS + 10 TRICEP EXTENSIONS
ODD- 15 JUMPING SQUATS
CONDITIONING
EVERY 4:00 X 6 ROUNDS
25/20 CAL MACHINE PICK 1 OR 2 MACHINES AND WORK ON PUSHING THE PACE.